Warm Up
For quality:
3 x 1:30 mins Bike
-- then --
2 rounds of:
10 Russian Double Kettlebell Swings
8 Double Kettlebell Push Press
10 GHD Back Extensions
Weightlifting
Week 10
I. EMOM 8
1 Snatch @ 80%
II. For Time
30 Deadlifts @ 80%
Conditioning
3 Rounds for Time
400m Run
12 Box Jumps
8 Power Cleans
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Accessory Work
3 Rounds for Quality
10 Deficit Double Kettlebell Romanian Deadlifts, pick load, 3 in
12 Alternating Bear Hug Box Step-ups, pick load, 24/20 in
20 Banded Good Mornings
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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